Daily Chat Thread
Replies
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Thanks for the responses. I'm 5'6" and about 168lbs. I'm looking to lose about 20lbs. I already do cardio--I run, walk, elliptical, or do videos like t25 usually about 6 days a week. I'm trying to switch over to 3 lifting days and 3 cardio. I'm fine with losing slow as long as I'm losing. I am eating at a deficit so hopefully I can reach my goals with this plan!
I've seen SO many awesome success stories with lifting but I guess these couple of duds just seemed to stick with me! Thanks again for your responses!0 -
Hey all. Had an AWESOME day at the gym yesterday - upped my OHP and lifted a PR on deadlifts (204 lbs). Haven't gone heavy on deadlift for a while why I try to fix my form issues, but yesterday I just felt I needed to prove I could still do it, lol. Form was probably *kitten*! And still it was my grip that gave up - my legs could DL much more I reckon.
OHP is up, bench is up too. Still pathetic, but at least the numbers are improving.
Glad today is a rest day - arms are sore!
Sarah - welcome. I came at NROL from a different viewpoint as was already at goal weight. However, what I can tell you is that since I've started lifting I am more pleased with how I look than before - my body is a different shape and I prefer my muscle definition to the 'skinny fat' I had before. I AM one of those who has gained weight, but I have done so intentionally. Over the past 3 years I have gained about 10lbs, but still fit in the clothes I had 3 years ago. And I eat a lot (2200 cals/ day). So like the others said, it depends on your goals. My goals are not weight focused, they are strength focused. If you are eating at deficit and working out hard then you'll lose weight.0 -
Bowled 7 games on a class trip (high score 142). Dang, I'm tired. It made room for pizza and ice cream to celebrate my youngest's birthday.
Sarah, it's not a weight loss program, it's a strength training program. If you are totally new to lifting, you should see a nice "nubie" effect. My first year I lost 16 pounds and 21 inches. Now that I am more fit, I have to fight for ever ounce and quarter inch. Where you start will partly determine where you finish. However, let me say this, being STRONG is TOTALLY worth it. I threw my scale away.0 -
Hey girls!
Sam-good job! You're back at it! WTG!
Dawn-WTG finishing c25k! I wasn't at 5k with the 30 minute run either. You're determined, and you'll get there!
DNA-inspiring you're smaller now!
Beeps- you're in the zone!
Jo-dang! That's a lot of weight! Fabulous! My back just doesn't like DL
. I like what it did for my body, but this sore muscle is not something I want forever. Not sure if I'll ever do them again . My chiro recommended not doing them
Welcome sarah! We're similar size, I started nrolfw at 154, also didn't follow thier eating plan but was at a 20% deficit. Got through the whole program and lost lots of inches, could fit smaller clothes, but gained 5-6lbs! I was upset, but feel and look so much better. Here's a progress pic from start of NR to end. I'm on to strong curves now, but still lifting and plan to forever. I do cardio 2x a week too, but not super intensely.
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@samntha14 I realize it's not a weight loss program. I just keep hearing to strength train while losing weight though. Sounds like you had some great results!
I think it comes down to what most of you have been saying--figure out what my goals are and adjust accordingly.
Julie- you look great! It would be tough for me to not be upset about a gain at this weight. I have some before pictures. I just need to check results from more than weight. So which program do you prefer?0 -
I can honestly say that the scale is a fickle thing. When I went from a size 14 to a size 6 and lost so little weight, I knew at that moment I could no longer allow that stupid number to define me. That's when I threw the scale away. Nowadays I only get concerned when my clothes get tight or I start having trouble controlling my blood sugar.
I was a bit over today due to not going to the gym and eating horrible fast food with all the kiddies. I'm good at staying under on exercise days, not so good at staying under on non-workout days. I scheduled my Dr. appointment for next month, and I'm not just tracking macros, but how I feel each day to see if I can figure out the correlation between food and tiredness.0 -
Sarah, it's slower going than a huge deficit + lots of cardio, but it is so totally worth it in the end.
I'm still snowed under with work (yes, I'm working on a Sunday!) but all major orders are due to be posted by tomorrow afternoon, so I'll have a dig around and do a progress photo thing. I haven't done one for a while.
As Sam said, when you know what size you were at a certain weight and you weigh more but are in several sizes smaller, it's hugely telling about the scale. The last time I weighed was when my daughter had a maths homework thing where she had to estimate family members weights and then see how close she was lol
When I was losing, I only stood on the scale once every two weeks. Except for the period where I tracked my weight every day for 2 months to see where the natural ups and downs were, that was it.
With programs, choose one and go with it. And then choose another, or adjust the old one I'm just over halfway through Supercharged and loving it. Once again, it will depend on your goals and what fits with your needs.
Okay, back to work! The husband has taken the kids so I need to get to it
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Long, tiring day for me. Had my usual shift so I ate lunch as my main meal but it's a good thing I didn't need a whole lot before lifting cause yeah. During work I had a starbucks doubleshot with protein, a 0 calorie rockstar and half a protein bar. Machine issues and such meant I didn't take a lunch break on an 8 hour shift. I was supposed to but I chose not to because as is, the manager actually covered most of the cashier's break as I was pulling papers out of chemicals. Fun times. But despite all of that, lifting went pretty well.
Stage 4 - A2
warmup with low bar squats 3x5 @ 80 - shoulder was grumpy at first but made it through
front squat 3x8 @ 60 - Did these using hands crossed grip, so my arms have little sore spots now.
push press 3x8 @ 60 - Harder weight for these but I did bend my knees as it helped since this is a push press and not OHP
step-up 3x8 @ 25 - okay, right elbow was a little cranky holding the db
db one point row 3x8 @ 25 - same as above
push-up 3x6 on floor sort of, I used the 25 dumbbells and tried to not have my elbows flaring out
static lunge 3x8 @ 50 - used short step again, not bad
horizontal wood chop 3x8 @ 40 - used the other one this time cause 40 sounds better than 15, lol
good morning 3x10 @ 50 - fine as usual
leg press 3x8 @ 160 - didn't do the two sets of 45's this time, wasn't bad though
hip thrust 3x10 @ 40 - hard to keep it from moving but overall okay
Now I'm sleepy and hope I don't get called tomorrow before scheduled. I may need to kick a machine if they do need me early.0 -
Cardio day. Went a little later than planned and it was hot out, but managed to jog 28 minutes. I'm doing a shorter run Mondays, middle length Wednesday and longer on Fridays. Good news is that this time the 28 minute one felt easier. Hope to get up to 32 this week and 35 minutes next week.0
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Hey ladies, just checking in, I know I've been super quiet lately.
I'm starting a 60 challenge today and I'm trying to decide if I want to lift while doingthe challenge or not. Ok I know I do so I'm going to let my body tell me what days depending on soreness of these new workouts.
I got a new back extention bench ( I think thats what its called) for my birthday. I'm a tad onthe short side when doing regular back extention but for other things I love it. I wish I would have had it when doing new rules.
I found a new hiking trail this weekend that is easy and short enough to take the kids so I will be doing that this weekend before it starts getting too hot here.
Sarah, new rules is great for getting smaller, but not necessarily taking lbs off the scale. I started the program wearing a 10-12 and I'm now wearing 4-6, but I only lost about 6lbs. You're replacing fat with muscle so don't let the scale define you. Go by how you're clothes feel, how you look, the compliments you get. How much easier push up will get and the heavier you can lift. There will be a difference in your body you just may not see a big difference onthe scale and that is ok.
Jo and Dawn, your numbers are looking great!
Dna, don't work too hard.0 -
My husband today had a "hey I'm 'smaller'" moment. He is in training for the idita-bike, and is pulling 2-3 centuries a week. He now weighs 180, a max weight for him, but he was wearing a kit he hasn't been able to get into since he weighed 155. I always said he was dense, lol.0
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Sam-good for Dh! Sorry you're still not to the bottom of the fatigue, but hope you can figure it out,:)
Dawn-good job! Running is not my thing, but I admire it
DNA-hope you got all caught up with work, post pics when you can,:)
Ali-good to see you! What's the hike? We do the superstitions and Usury park, but our favorite is the Natural Bridge up in payson.
Sarah-hope you're liking the program.
I has a great workout today! I've been going but feeling kind of meh lately with my lifitng. Tonight I just felt like I could do more, you know? So, I did. I added weight to all my lifts and Dh helped me get the bar set up and taken back down for my WHTs (my pulled muscle won't allow me to pick up the weighted bar very easily these days). Hit a new PR on my hip thrust-145. And I even felt like I could do more, but that was my third set so I didn't. Upped my abductors, land mines, even used a bench (significantly higher) for my step up/reverse lunges! Happy with that! I know it won't be a home run every workout, but it's sure fun when one is killer!!
A week til Maui! Gotta get packing 0 -
Julie, great job on the work out. We went to the White Tanks, its a short hike but it'll be good for the kids. My oldest seems to think that getting away from video games is a chore and my youngest like to race everywhere, the trail isn't too rocking so we can race. Have fun in Maui !
Sam Lol@ dh, and that just goes to show thatyou can weigh more, but be smaller. Gotta love the muscles.0 -
Dawn, I struggle to run in the heat! I'm going to have to start dealing with that since summer will be here in no time.
Ali, I'd be happy wearing a 4-6! I'm a 10-12 now and even in high school don't think I was ever under a 10. Heck I'd be happy just being a solid 10 again
I had a good workout this morning. I think I may need to get my husband to check out my form on my deadlifts. It's hard to know if I need to tweak things since I'm alone. The lunges were still rough but I was able to walk up the stairs a little easier than last week so I guess that's a good sign!0 -
Ali - ooo nice. I actually found I liked the back extension in week 3. Though I often have to adjust the one at the gym cause I'm short and sometimes I still don't get it quite low enough. Hiking trails are fun. Since I'm moving, I need to find a new place to jog cause the gym is already a longer drive, don't need to add a long drive for jogging.
Julie - Thanks and nice lifts yourself! Hip thrust still feels weird for me with a 40 bar so can't imagine over a 100 more. Nicely done. Have fun on your vacation.
Sarah - Yeah, the heat is rough since we've had random bits of rain too so there is the humidity. It was my fault for sleeping in cause my alarm went off and I went back to bed, so I try to jog earlier than 11 am but don't always make it. Luckily my first 5k is at 9pm in June, so shouldn't be overbearing heat wise. My second, though, is during the day in August. Hopefully the color bubbles help get through the hot day run.
Will lift after work tonight. Thursday I'm going to try and lift with coworker and walk her through Stage 1. Should be interesting.0 -
Why arent suelegal and manic posting?0
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Lifted this morning. Walked this afternoon. Will shag husband this evening to get my exercise-hat-trick. 0
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LOL Go BEEPS!!!
Didn't make it to the gym tonight...because I left my sneakers at work
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Fun times. Had a busy day at work even with a shorter shift and got a lot done. Then lifted weights after work. My knee bothered me yesterday at work but it was fine today. The right elbow got a bit achy during the rear lung and prone snatch sets but wasn't too bad. Overall, an okay night.
Stage 4 - B2
warmup with low bar squats 3x5 @ 85 - okay though shoulder still aren't fans of low bar
wide grip deadliest from box 3x8 @ 125 - I want to try 135 at end of stage
bulgarian split squat 3x8 @ 25 - okay but tad rough on last reps
underhand lat pull down 3x8 @ 80 - managed but heavy
reverse lunge from step 3x8 @ 25 - eh
db prone cuban snatch 3x8 @ 10 - tough cause elbow
bent over row 3x8 @ 70 - heavy but managed
db shrug 3x10 @ 30 - okay but grip issue on one set
assisted chin up with slow decent 2x5 @ 10 - not bad
Now to finish things up and sleep so I can make myself get up earlier to jog.0 -
Hi everyone, I've read this forum on and off during while I completed stage 1, and now I thought I would post my stage 1 results. I started lifting about a month prior to starting NROLFW, I was just doing my own thing. My weight has stayed about the same though the first stage, I didn't pay much attention to diet. I have noticed significant increase in muscle definition and body composition.
Stage 1 - Workout A
Squat: Start 30lbs Finish 70lbs
Push-up: Start 30 deg Finish full pushup from floor
Seated Row: Start 40lbs Finish 80lbs
Step-up: Start 15lbs Finish 35lbs
Prone Jackknife: body weight only, no change
Stage 1 - Workout B
Deadlift: Start 35lbs Finish 75lbs
Dumbbell Shoulder Press: Start 7.5lbs (in each hand) Finish 15lbs
Wide-grip Lap Pull-down: Start 40lbs Finish 80lbs
Lunge: Start bodyweight Finish 2x15lb dumbbells
Swiss Ball Crunch: body weight only, no change0 -
@leesagreen86 - Nice work. That is great progression for stage one.
Cardio day for me. Jogged 30 minutes. It was cooler than last time even though I did it after noon cause I fell back asleep after alarm went off this morning. Friday, my goal is to start the jog before 10 am since I may lift weights earlier in the day so won't be up past 1 am this time.0 -
Beeps, you're awesome! Not sure where Sue & manic have been.
Welcome Leesa, great numbers.
I've always been concerned with my bum & thighs and my stomach but since starting this new challenge I've decided I want nicely toned arms & shoulders too. Tank top season is here and I want to look as strong as I feel.0 -
Yup, they are definitely AWOL. Time for some MFP stalking to find out what they're up to I reckon!
This past week I have tested my 1 RMs, up almost goal (June deadline) except for DL and squat (due to injury/ form issues). I'd be happy except for the fact I busted my ankle at combat on Sunday :-( Currently it's strapped, can't bear weight on it otherwise. Lifted upper body yesterday and DLs went ok. X ray and ultrasound next week. Feel like I'm getting old
Might still combat today and just bounce less..... 0 -
Lifted. Walked outside for two hours. Hair salon. Killer dress packed. Off to Event tomorrow. BOOM!0
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Ali-I want it all too! I'm a pear and can see improvement faster in my upper body since it's leaner, but my lowe half is my real challenge. Enjoy those hikes!
Beeps-have fun! Fully expect pictures!
Jo-nice on the PRs! But no! Hope it's not broken...actually, often breaks heal faster and better than sprains. Hope it's better, and don't over do it! I'm right the with you in injury-ville.
Welcome leesa! You're off to a great start!
Dawn-you're doing great! Rest is good too, so don't overdo it.
Well, my love hate relationship with DLs and my sore low back is finally explained. Evidently I have a severely compressed (ie not even visible on x-Ray) disc between my L5 and S1 vertebrae. I guess it's not really a pulled muscle after all, but most likely the nerves and muscles reacting to the disc-aggravated by DLs. So, not quite sure what that'll mean. The dr was surprised I wasn't in agony, or having any pain down my leg from it. And my pelvis is way off, over a cm discrepancy, adding to the fun. I need to find another dr. who takes my insurance, but at least I've got some info now. Fwiw. Hopefully weight lifting will be part of any treatment plan .
I'm not gonna worry about it till I get back from vacation. Got some lifting in today, but think I'll just do some cardio tomorrow. Then I'm taking a break for a few weeks 
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Julie - I know. My rest day is Sunday, just have work then. 8 hours of cashiering cause cashier is on vacation, oh joy. At least you found out about the reason though no bueno on the actual cause. Enjoy your break.
Jo - Nice work on 1 rm. Good luck with the ankle. I haven't busted anything but know on the getting old sentiment. I creak so much that I may need to buy some joint vitamins.
Ugh. Had an off night. Good news is I've packed a little and done a couple moving related things. But ended up going to gym in evening, cause coworker had family things so we didn't lift together. It was rather busy for late thursday night and I couldn't get to the squat racks until the very end. So, it was all out of order and more of a flustercluck(to rearrange for online posting purposes, lol). Had some rough patches and some okay ones. Hopefully I'll be able to jog before 11 am tomorrow. We'll see.
After a 15 minute warmup walk on treadmill since I didn't spend 6-8 hours on my feet beforehand...
Stage 4 - A3
step-up 3x8 @ 25 - kept same, elbow is tad cranky with dumbbells lately
one point db row 3x8 @ 25 - little better
static lunge rear foot elevated 3x8 @ 50 - same as before
push up on db 3x6
front squat/push press 1x8, 1x6, 1x8 @ 60 - no cage or safeties, used fixed bar over in db area and struggled a bit since had to clean off the floor at the beginning of each set
finally the squat racks were free so for fun I did high bar squats - 1x5 @ 95 and 3x5 @ 115 and then decided to not do bench, wood chop or curl
That's it for that one.0 -
Cardio Day
Went at 11 am but since it rained last night and is cloudy today, I ended up wearing my sweatshirt. So, no worries of getting too hot and I don't work till later so that makes it okay. Monday I work at 2pm so can't jog late. I jogged a whole 33 minutes this time. I was going to go for 32 but when adjusting the playlist it ended up at 33 instead. Not bad though knees got a little tired during. Getting closer to 5k.0 -
hey all
I am still struggling a bit but hopefully will fit in some lifting over the holiday. I lost some weight unintentionally and I am still having poor appetite and insomnia. We will get some hiking in this weekend and I will bike to work on Tues.
I am not interested in supercharged any more. I asked for Strong Curves for Mother's Day but did not get it. So I will have to buy it for myself.0 -
Hope you are okay, Pmag!0
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I got to the gym -I am weak and I am not posting any numbers.
I am off to buy strong curves to get motivated.0
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